Increase Immunity By Reducing Anxiety

This is the most fearful, turbulent, time we have ever experienced, forcefully changing the patterns of our life.

The terror of contracting the Covid-19 virus, or the fear of unknowingly communicating it to loved ones, is a cause of acute anxiety.  

Matters of health, the uncertainties of employment, mortgages, rent, bills, home schooling, and the despair over social distancing and isolation from family and friends are all anxiety producing events.

The following skills are evidenced based, timeless, transcultural skills that empower control of anxiety and panic states of mind that arise. These coping skills impart “a grace under pressure.”

• Breathing. Allow your breath to be released, exhaled. Exhale by gently pulling your belly inward, toward your spine.  Inhalation will occur without effort after the exhalation of your breath. No need to gasp for a breath. Breath slowly. Trust that your body’s effortless inhalation will sustain, energize, your life.
  The experience that your inhalation occurs on its own is a deeply comforting  spiritual, psychological knowledge. Focus on your gentle exhalation is to calm the mind and body.  

• Body/Somatic Awareness.
  A tense mind does not exist in a relaxed body.Identify where your body has tensions, knots, is compressed. Acknowledge any physical discomfort. Bring your awareness to this area of tension. Visualize or physically experience the physical tightness dissolving into space with each release of breath. Release the tension as if you were gently exhaling thru a straw.
  
  
• Physical Exercise. 
  This is so very effective in reducing anxiety and depression. Do exercises that you enjoy. Walk or run in an uncrowded area. Your exercise may entail routines learned at a gym, or Tai Chi movements you may learn on You Tube or dance to your favorite music.  Just keep MOVING. Movement prevents “freezing” your mind and body with fear, anxiety.
  
• Visualization
  Recall an image, an experience you have had that is serene. For example, you may be alone in nature or in the presence of loved ones. Choose or allow a pleasant experience to come to mind. Utilize as many senses as possible. Visual images, sounds, felt physical sensations, the presence of a scent or taste. The more details you inhabit the greater becomes the psychological and physical reality of this calming, restorative practice.

• Affirmations.
  Listen to, read out loud or silently, a positive phrase or prayer. You may recite this affirming message to your self . Best to vocalize the affirmation softly. Become immersed in it thru repetition. Allow the affirmation to resonate in your heart.
  
  
• Thinking. 
  In a seated or comfortable position do a few minutes of restful breathing. Notice any thoughts that come to mind. Simply witness their momentary presence.  Allow thoughts to pass by without judgement. Neither cherishing nor rejecting each thought.  In a soft voice simply note “just thoughts.” If this practice becomes difficult, then return to paying attention to your breathing pattern.  And then begin again to observe your thoughts as transitory, ephemeral.
  
  
  Thoughts are never permanent, they are like clouds passing. Or birds flying across a blue sky.  In a soft voice simply note:” Oh, thoughts.” They shall pass. With practice observing the passing thoughts, you are no longer held captive by arising thoughts.  Peace ease of being shall follow.
  
  
• Journaling, diaries. 
  Journals are a way to become increasingly aware of your experiences and to dwell in your private inner life.  Journaling is a way to be an objective witness to your own life. It give form, manages, the unrealized pattern of your thoughts by presenting them as conscious and apparent to you. Journaling is cathartic, cleansing the mind.
  Neither judge nor edit your entries. Simply keep your hand moving. Write about your experiences, past and present. Journals are a way to adapt to the change of our present crisis by writing a list of daily objectives toward a goal of empowering peace in the face of threats.
  
  It is important to give yourself time away from reviewing previous entries. When you do return to previous entries, you do so with a clear, objective, perspective. Reviewing your journal is therapeutic, as it allows you to most importantly identify and then take steps to release anxious thoughts and behaviors.  Continue to write and please, keep your hand moving.

The skills provided here are each interrelated and mutually supportive. These simple, evidenced based skills are empower your ability to cope with the current stressful environment we have been thrust into.

This article was written by licensed psychotherapist Thomas McIntyre.
He has devoted himself to forty years of Asian and transcultural healing energy skills
and Mindfulness practices. Thomas is the recipient of several grants for visual arts. He has a private psychotherapy practice on Long Island, New York.
Videoconferencing sessions are available by appointment.